A simple Sardine Curry in East Indian Style with bottle masala and a plate of rice makes a quick and wonderful meal on a lazy afternoon.
Sardines or small oily fish is rich in Omega-3 fatty acids and have marvelous health benefits. These are available in plenty throughout the year along the coastal regions in India. You can buy them canned or from your local fisher monger at a bargain.
Sardines are small silver fish with tiny bones, and you have to be careful picking them up. But the flesh of Sardines is extremely soft and flavourful and it just melts in your mouth. That is why Sardine dishes are enjoyed and loved by most fish lovers.
How to cook Sardines
Talking about how to cook sardines.… there are many ways in which you can cook sardines. One is this simple Sardine Curry recipe in the East Indian style with bottle masala. Sardines can also be eaten grilled, smoked, or fried.
I know of another recipe in which you pressure cook the sardines … yes pressure cook, with tomato juice, olive oil, and mild spices. Cooking sardines in a pressure cooker for a longer time melt the tiny bones completely but keeps the fish intact. I just love this recipe and will share it with you sometime later.
You can also make a nutritious salad too with canned sardines. Discard the liquid from the can and then shred the sardine. Combine this with any vegetables you like and add some salad dressing for a nutritious bowl of sardine salad.
Is Sardine fish good for health
These are small oily fish that are packed with nutrients. Sardines are rich in Omega-3 fatty acids that have anti-inflammatory properties and hence protect against cardiovascular diseases. Omega-3 also helps in lowering blood cholesterol and high blood pressure.
Sardines are said to contain Vitamin D and a healthy amount of Vitamin B 12. Sardines are also a great source of calcium and contain protein and essential minerals.
Sardine fish is good for health and seafood lovers must include this in their diet.
Is Sardine a fresh water fish
Sardines are small oily saltwater fish belonging to the herring family. Sardines are mostly marine fish although some sardines are in freshwaters too.
This fish is available throughout the year off the coast of India and generally eaten fresh, shallow-fried, or even deep-fried.
Recipe for Sardine Curry | How to make Sardine Curry
Though sardines are available canned, these are not very popular in India. Since sardines are available in plenty and are cheap, people here prefer to eat them fresh.
We cook this recipe for Sardine Curry with minimum spices and oil thus keeping its nutrient value intact.
Let’s learn How to make Sardine Curry
- First prep the Sardines for cooking. Take about 5 to 6 medium sardines and add salt and turmeric and allow to rest for at least 10 minutes.
- Then, heat some oil in a pan and saute a medium sliced onion. After 2 to 3 minutes the onion will turn pinkish in colour.
- After the onion has become translucent add finely chopped ginger garlic and fry for a few seconds till the raw smell disappears.
- Now is the time to add the main spice ingredient, that is the bottle masala. But if you do not have this with you then use chilli powder and a little homemade garam masala powder
- To give a little tang to the curry, we add 3 to 4 tbsp of tamarind extract. We also add some water to make the required gravy for the sardine curry.
- Now when the gravy starts boiling, reduce the flame and drop in the sardines.
- Let the curry simmer and allow the sardines to cook for 8 to 10 minutes or till done.
- Finally, garnish with fresh coriander leaves, and then switch off the flame.
Watch the Recipe Video here –
Serving Suggestions
Serve Sardine Curry, with piping hot steamed rice. You could also enjoy this curry with rice Rotis.
Other fish curry recipes for you to try
Sardine Curry | How to make Sardine Curry
Ingredients
- 6 medium Sardines, cleaned and washed.
- 1 medium Onion, slices
- 1 tbsp Bottle Masala
- ½ tsp Turmeric powder
- 1-inch piece Ginger chopped
- 7-8 flakes Garlic chopped
- 2-3 Green chillies, slit
- Tamarind, small ball
- 1 tsp Rice flour (add water to make slurry)
- 2 tbsp Oil for cooking
- Salt to taste
Instructions
How to make Sardine Curry
- Marinate sardines with salt and turmeric and set aside for a few minutes.
- Heat oil in a pan and saute the onions, ginger and garlic, until the onions turn translucent.
- Now add the bottle masala and the tamarind extract and let the gravy come to a boil.
- Check for seasiongs and add more ir needed.
- When the curry is boiling, reduce the flame and drop in the sardines one by one.
- Allow the sardines to cook for at least 8 to 10 minutes on a medium flame till done.
- Garnish with coriander leaves and then switch off the flame.
- Serve sardine curry with steamed rice or rice Rotis.
Notes
- Add bottle masala as per your taste. Substitute bottle masala with any curry masala that you have.
- Adjust tamarind pulp to suit your taste.
- Do not overcook the sardines.
- You could also substitute sardines for prawns in this recipe.